 First question is from vitamin C nah, how much of my daily protein intake can I eat per meal? You know this super common. Yeah, this question comes from you know, because I guess the fitness space of the supplement space in particular Communicates for a long time. They've been communicating that your body can only assimilate You know 30 to 45 grams of protein at a sitting Which essentially is their amount of protein that you'll find in their bars and their protein powders and if you eat any more than that They you know kind of imply that it's a waste of protein Here's the truth the truth is if you can digest the protein that you eat Then you can eat a lot at one time In fact the thing that you should use to dictate how much protein you eat at a sitting Should be your your digestion how you feel if you get bloated Constipated diarrhea for meeting, you know 80 grams of protein then you might want to at one time Then you might want to bring it down a little is it really digesting or I mean if I go and I have three scoops of whey protein and Ten minutes later. I'm on the toilet and I have diarrhea Am I did I digest that then poop it out? And so I still absorb the protein got the benefits or did I lose some of the benefits of that 90 grams approach? I think what you do is well, you might lose some of it through going through the system too quickly But I think it's something else out It's not that I think a lot of it looks like way kind of You can recycle it just Know what I mean is Okay, so let's say you do assimilate the 50 grams of protein you just consumed however You've messed up your gut your got more inflammation stress hormones go up Are you going to gain the other are you gonna gain the benefits now? Well, no because you've caused a Negative reaction of the body from consuming too much for in your example whey protein at what time so really that's the thing You have to use the measure it the problem is people look at studies and they say okay muscle protein synthesis is maximized if I have 40 grams of protein if I eat more than that then it starts to drop so I need this much and you know It's 10% more or whatever it's all splitting hairs and it doesn't make that big of a difference the big difference is your digestion That's what you need to these numbers are arbitrary at the end of the day If you're not paying attention to those signs and signals and you know This is something that I'd really peer into personally because of food intolerances and things that I had to work through So even you know restricting myself from eating past a certain amount of time like in the like if it's 730 or so I can't really eat after that I know it's gonna affect my sleep and then you know when you turn into a gremlin. Yeah when your sleep gets affected Then your workouts suck, you know, it's it's like this You know this like domino effect after that. Yeah, and I would also look at types of protein I can have way more protein at one sitting if it's from Whole Foods Than if it came from protein powders. Yeah, I agree. Yeah, I don't know if you ever have you ever tried to have Oh, yeah, so I can eat 80 grams of steak, you know, so 80 grams of protein from steak I can't have 80 grams of protein from way prep powder. So dairy products. It just it goes right through me So there's definitely a there is definitely something different going on with my body when I when I go between the two It seems more bioavailable, you know, Rob Wolf actually just addressed this on his Instagram the other day you got this exact same question and He did he did allude the to the bodybuilder community Getting this right with the idea of small meals the small meals 35 or so grams of protein Over the course of four to six meals in a day depending on how big you are and how many calories you need as as far as the benefits of the you know consistent protein synthesis that's happening each time of the protein spike that you get Afterwards and then also the idea that to your point that you know, when you're only digesting 35 grams of protein most people's body unless you have any sort of conditions can handle that no problem without having a major effect on your Digestion so to me it really goes back to you know What's realistic for the client like if you have a client who's only eating? say 1800 calories a day and Let's say she only needs 130 grams of protein Well, you realistically do that in two meals, you know two to three meals easily but if you have a guy that's 230 something pounds and you know is trying to build and is training like aggressively and burning a ton of calories and needs to eat 5,000 calories a day and 200 grams of protein good luck doing that in two meals I just I don't see that happening, especially if you plan to do that with whole whole good foods Yeah, and that's that's one of the main I think that's the main reason why bodybuilders eat small meals It has more to do with you're eating 5,000 calories in a day But for most really honestly the thing that should dictate how much protein you have at a sitting is just how you feel in your Digestion if you go off of that Then you're golden